800m - Best single workout for a 30 year old.

Masters Running Masters Training

8 years ago 07/07/2015 2:41pm EDT

If I decided to do only one workout on the same day of the week, every week of every year. What workout would that be and I'm trying to improve my 800m time? I'm 30 years old.

(I understand this is not the most optimal way of training for the 800m). I will only do one long run and one track workout every week. What is the best track workout?

Here's what I'm thinking:

4x200m

4x400m

4x200m

Try to decrease the recovery time between repeats and sets throughout the year. I will do this once a week and a long run on another day of the week. What do you guys think?

8 years ago 07/07/2015 2:43pm EDT

re: 30yearold800mrunner

the best single workout for a 30 year old will be the same as the best single workout for any other age.

8 years ago 07/07/2015 2:46pm EDT

re: age what

8 years ago 07/07/2015 2:53pm EDT

re: chingosde

No idea, but i know that age isn't a factor.

If I had to guess, your workout should be as specfic as possible to your goal. So train at 800m effort long intervals with minimal rest.

8 years ago 07/07/2015 2:54pm EDT

re: 30yearold800mrunner

Too any variables to give 1 workout. Are you coming at it fro the speed side or the strength side? What can you run for 400? A mile? What is your 800 PB. If you are more of a speed guy, I think you'd want to keep that up, obviously, but also add some longer repeats - as high as 1000m repeats. If you're more of a strength type, I'd keep that up as well, somewhat, but I'd work the shorter stuff a lot....100s to 350s.. I'd make that long run hilly, and I'd not forget about a few shorter close to max efforts on an incline and barefoot striders as well. hey what do I know. I'm old and slow.

8 years ago 07/07/2015 3:11pm EDT

re: 30yearold800mrunner

Who cares you clearly don't

8 years ago 07/07/2015 3:31pm EDT

re: 30yearold800mrunner

I'll take a stab at it:

First of all, your warm-up should include a few 150s or 200s.

Then:

500 @ 800m pace, rest, 300 @ 800m pace

Full Recovery

400 @ 800m pace, rest, 200 1 sec faster than 800m pace, rest, 200 1 sec faster than 800m pace

Full Recovery

300 @ 800m pace, rest, 200 2 sec faster than 800m pace, rest, 200 2 sec faster than 800m pace, rest, 200 2 sec faster than 800m pace

Rest between reps should be 30-60 seconds.

Total workout takes about 20-25 minutes, plus warm-up and cool-down you may have an hour round-trip.

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